How to select vegetables from market

Vegetables: Select and Store

Check the Color while Buying

Always check the fresh lively green color of vegetables (or its respective color) while purchasing.
The yellowish tinge indicates aging of the vegetable and they might have an “off” flavor.
Frozen and canned vegetables can be healthy, but canned vegetables have the possibility of carrying excessive sodium. If you buy these, rinse them vigorously under cold water before use.
Look for spots, blemishes, fungal mold, and marks of insecticide spray. If you see them, do not buy those vegetables.
Always purchase whole vegetables and not cut sections of the vegetable.
Also, beware of food contamination and foodborne illnesses while buying vegetables.

Use them ASAP

You should buy vegetables in small quantities so that you can use them quickly.
Certain vegetables have a considerably short shelf life, particularly if you go the healthy route and buy organic, non-processed vegetables.
Also, the healthy nutrients of vegetables start declining over time.
After a certain time in storage, harmful bacteria can start growing on vegetables.
Moreover, with increased storage time, the vitamin C content in vegetables degrades rapidly, thus hampering its beneficial impact.
If you cut and leave vegetables, oxidation will occur as they are exposed to the air and cause discoloration of the vegetable. However, the vegetables are still edible and you can stop this oxidation by adding ascorbic acid to the surface areas or by refrigerating the vegetables.

Storing Tips

Do not keep vegetables in hot and humid places.
Always keep them refrigerated and pre-cut pieces should be frozen or enclosed by ice.
Keep the vegetables in plastic wrappings or in zip pouches to retain the nutrition, until you use them.
Make sure to rinse all vegetables before eating. Wash them after purchasing, especially the green leafy ones, as they may have insects or harmful pesticides on them. This extends their shelf life.
If you rinse vegetables in salt water for a few minutes, it ensures their ultimate cleanliness.
Keep your vegetables completely separate from raw foods like poultry, meat, and seafood.
Also, they should also not be kept in contact with cooking utensils or surfaces like cutting boards etc.
You can wrap the green leafy vegetables in perforated plastic or porous paper such as newspaper and then refrigerate them to increase their shelf life. If you use a newspaper, take care that the vegetables are dry, so that the ink from the newspaper does not stick to the vegetables!

The health benefits of vegetables usually show in the long run as they improve your overall health and keep the organs in a perfect condition. They take care of your digestive, excretory, and skeletal system, as well as blood pressure levels. There have been innumerable research studies done all over the world that strongly suggest having fresh, green vegetables on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you need.

Nutritional Value of Vegetables

Rich in a host of useful nutrients and powerful antioxidants, vegetables should be included in the daily diet. Vegetables deliver ample amounts of vitamins including folate, vitamin A, K and vitamin B6, as well as carotenoids like beta-carotene from carrots, lycopene from tomatoes, zeaxanthin from green veggies, and lutein from spinach and collard greens. Salad greens are packed with important nutrients and phytochemicals that support the maximum benefit to our day to day vegetable requirement.

There is a lot to say about vegetables, but for now, go out and have an adventure in a produce aisle; your body will thank you!